Homemade Keto Bagels (Not Fathead)
User Reviews
5
Homemade Keto Bagels (Not Fathead)
Description
The Homemade Keto Bagels recipe blends various keto-friendly flours and fibers to simulate traditional bagel dough with a lower carbohydrate content. Vital wheat gluten provides structure and chewiness, oat fiber and lupin flour add fiber and minimal carbs, and ground flaxseed contributes texture and moisture retention. Yeast activation with warm water and inulin or honey helps the dough rise, while baking powder provides additional lift.
The mixture of beaten eggs and softened butter enriches the dough and contributes to its elasticity and flavor neutrality. The dough's slight tackiness is managed with additional ground flaxseed as needed. Kneading with a stand mixer’s dough hook develops gluten for a chewy crumb. This neutral-flavored dough is suitable for topping with seasonings or accompaniments.
These bagels can be baked at home to provide a keto-friendly alternative to regular bagels and are versatile for various toppings. Yeast activation and proper kneading are key to the texture. This recipe requires some specialized ingredients but yields bagels with light, airy crumb and chewy texture without the use of high-carb flours.
Using a stand mixer simplifies kneading but hand kneading is possible though more labor-intensive. Including a sweetener in the yeast activation aids fermentation without increasing net carbs significantly.
Ingredients
- 1 ¼ cups vital wheat gluten (see recipe notes in post)
- ½ cup oat fiber
- ⅓ cup lupin flour (save 20% with code: KETOCC20)
- ⅓ cup golden flaxseed + 1-3 tablespoons, ground
- 1 cup water about 125°F, very warm
- 3 tablespoons Monk Fruit Sweetener or allulose
- 2 egg beaten and room temperature, whole
- 2 tablespoons butter softened
- 1 tablespoon active dry yeast
- 2 teaspoons baking powder
- 1 teaspoon inulin powder to activate the yeast
- 1 teaspoon salt
Instructions
- Add the warm water and inulin into a mixing cup, then sprinkle the yeast over the top. Quickly mix for a few seconds, then allow the yeast to bloom while you mix up your dry ingredients. If you don’t have inulin, you can use honey instead.
- In the bowl of a stand mixer, add in the vital wheat gluten, oat fiber, lupin flour, ⅓ cup of the golden flaxseed, sweetener, salt and baking powder.
- Whisk to combine, break up any lumps and make it light and fluffy.
- Once the yeast has bloomed (takes about 5-7 minutes), slowly pour it into mixer as it’s running. Then pour in the beaten eggs, until the dough comes together.
- Add in the butter and continue mixing, just until combined. If the dough is too sticky, sprinkle in 1-3 tablespoons of golden flaxseed, starting with just 1 tablespoon. It should be a little tacky, but not very sticky and the sides of the bowl should be fairly clean.
- Scrape down the sides, remove the paddle, then replace with a dough hook. Allow the dough to knead for 7 minutes. Let the dough rest for 10 minutes. I use this time to clean up a little and prepare my pan.
- Once the dough has rested, turn it out onto your board, I use my Silpat because it doesn’t slide around. Cut the dough into 8 portions, and I prefer to weigh them, so I know they’re all around the same size and will cook at the same time.
- Take each piece and flatten it out slightly, then pull all the edges into the center, creating a ball. Pinch all the seams together and turn over.
- Cupping your hand over the top, roll the dough in a circular motion until the seam has closed and is no longer showing.
- Place the dough balls on a baking sheet lined with parchment paper, then sprayed with nonstick spray or olive oil.
- Spray a piece of plastic wrap with nonstick spray and gently place on top of the balls, don’t tuck in the ends or wrap it tight. You want to give it plenty of room to expand.
- Using the bread proof setting in your oven, allow to proof for 1 hour or until they have doubled in size. To help create the perfectly warm moist environment, place a shallow pan with boiling water on the bottom of your oven. If your oven doesn’t have a bread proof setting, you can place a microwave safe dish or glass with hot water in the microwave, along with the rolls to proof in there.
- Preheat oven to 350°F.
- Remove the plastic wrap and gently pick up each dough ball and poke a hole in the center with your finger, meeting your other finger on the other side. Rotate your fingers to form a hole, then place them back onto the baking sheet.
- Heat a large shallow pot with water and bring to a simmer. Gently place each bagel (in small batches) in the simmering water and boil for 1 minute on each side, then remove and place back onto the baking sheet. If the parchment paper become too wet, replace it and spray with nonstick spray.
- Brush an egg wash (beaten egg with water) over the tops of the bagels and add any toppings, like sesame seeds, poppy seeds or Everything Bagel Seasoning over the tops. Bake for 18-20 minutes or until golden brown and cooked through. If the tops brown too quickly, loosely cover with aluminum foil as they finish baking.
- Allow the bagels to cool on a cooling rack before cutting into and serving. Store leftovers in the fridge for a few days or freeze.
Notes
- The bagels have a neutral flavor; adding seasonings like Everything Bagel seasoning enhances taste.
- If inulin powder is unavailable, honey can be used to activate the yeast without affecting carbohydrate counts significantly.
- Stand mixers help with kneading but dough can be kneaded by hand with more effort.
- The recipe uses specialty keto flours; details and tips are available in the full post.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 170 kcal
% Daily Value*
| Calories | 170kcal | 9% |
| Carbohydrates | 12g | 4% |
| Protein | 20g | 40% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Fiber | 9g | 36% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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